Alternative Athletics: Chipper

WARM-UP
2 sets:
10 PVC Pass-throughs
10 PVC Good Mornings
10 PVC Overhead Lunge
:20 side plank hold / side
200-m run

1 set:
:30 Samson stretches / side
5 Squat Therapy
– Hold the bottom of the squat for :03.

2 sets:
8 Situps
8 Box Jumps
8 Wall Balls
8 Burpees-to-target

Pre-workout:
EMOM 5:
5-10 heavy Wall Balls shots
– Use a load heavier than typically used and/or throw to a higher target.

NOTES

• Treat the 2-round general warm-up as skill work. Don’t rush any of the movements and try to find quality positions.
• Stretch out the hips, and anything else you want to stretch, before performing 5 wall squats with a :03 at the bottom of each.
• Finish the warm-up with 2 sets of 8 reps of every workout movement. Go slow on the first set, then sprint the second set to get primed for the workout.

RX
For time:
50 Situps
40 Box Jumps (20/24 in)
30 Wall Balls (14/20 lb) (9/10 ft)
20 Burpees-to-target
1,000-m Run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

INTERMEDIATE
For time:
50 sit-ups
40 box jumps (16/20 in)
30 wall-ball shots (10/14 lb) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

BEGINNER
For time:
40 sit-ups
32 step-ups (16/20 in)
24 wall-ball shots (10/14 lb) (9/10 ft)
16 burpees-to-target
800-m run
16 burpees-to-target
24 wall-ball shots
32 step-ups
40 sit-ups

Stimulus & Goals

• 17:00-24:00
• Big down and up “grindy” chipper of more simple movements with a lot of movement interference.
• Expect to be faster on the way down and a bit slower on the way back up.
• Perform the run in 4:00-6:00.

Strategy

• This is a great opportunity to build stamina, endurance, and grit. Charge through the descending reps of the first half of the workout with little regard for pacing. Expect to slow down on the way back up, but hang on to your pace as much as possible.
• If going “full send” isn’t something you have the capacity for, take each movement 10 reps at a time. Perform 10 of every movement, take a quick breath, then get right back to another set of 10. Keep this strategy going for the entire workout.
• Regardless of your strategy, run just a little faster than you want to. The temptation is to try to recover here, but we want it to be a challenge that has you more tired on the 2nd set of burpees than on the first.

Competition: 80 min

Warm Up: 15 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 15 min
Every 1:30 x 8 sets:
3 Push Press (60%)

NOTES

• Today is the third week in our third cycle. We will focus on consistency and speed with submaximal loads.
• Base the percentages on a recent 1-rep max.
• While the weight is not very heavy in today’s session, remember the intention of this cycle: focus on the quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.
• With today’s push press, think about keeping the barbell in contact with the shoulders while you are in the dip-drive phase. On the return, think about pulling the bar back to the shoulders and then into the bottom of the dip.

Workout 3: 15 min
Every 3:00 for 5 sets:
For load and speed:
10 DB bench presses
20 Pushups

NOTES

• The goal is to move through the 30 reps as quickly as possible. Use a weight on the DB bench with which you can perform at least 5-reps before breaking. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish the reps in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.
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Stretching: 10 min
Accumulate:
1:00 Couch Stretch / side
1:00 quad foam roll / side
1:00 Plank